Verdant CrossFit – CrossFit
Warm-up (No Measure)
3 Rounds of warm up (increase speed)
Row 250M
8 Reverse V – Ups
8 Push Ups or 5 Floor HSPU
HSPU work, find lunge weight or scale
Metcon (AMRAP – Rounds and Reps)
22 Min AMRAP
Row 500M
20 Lunge 1 Arm OH 70/53
14 Hand Stand Push Up
Count Row as 1 5 reps (1 rep every 100M)